PureGym
PureGym
YouTube Video
  • 1. Lie flat on the floor facing the ceiling. Extend your arms overhead, hands touching the floor. 2. Squeeze your abs and lift your shoulders and legs off the floor at the same time. Try to reach your hands to your feet. 3. Slowly return back to starting position. If you'd like to make this ab exercise more challenging, hold a weighted dumbbell or weighted plate with both hands as you do the movem...

PureGym
PureGym
YouTube Video
  • 1. Lie on the floor facing the ceiling with a slight bend in your knees and arms bent at the elbows and hands lightly touching your head by the ears. 2. Engage your core and lift your upper body towards your knees. 3. Rather than returning to the start position, lean back slightly then forward again in a quick pulse fashion.

PureGym
PureGym
YouTube Video
  • 1. Lie on the floor facing the ceiling with a slight bend in your knees and arms bent at the elbows and hands lightly touching your head by the ears. 2. Engage your core and lift your upper body so your right elbow touches your left knee. 3. Return to the start position then lift your upper body so your left elbow touches your right knee. 4. Return to the start position.

PureGym
PureGym
YouTube Video
  • 1) Kneel on the floor and rest your forearms on the Swiss ball. 2) Lift your knees of the floor and go into plank position. 3) Keep your core engaged and back straight. You might feel a bit wobbly – this is normal, as this exercise requires working on core stability. 4) Roll the ball in a circular motion and in a controlled manner as if stirring a cup of tea

PureGym
PureGym
YouTube Video
  • 1. Lay on your right side with feet together and forearm beneath your shoulder. 2. Engage your core and raise your hips so your body is in a straight line from your feet to your head. 3. Hold this position for as long as you can. If you can, aim for 30 seconds. 4. Repeat on your left side.

PureGym
PureGym
YouTube Video
  • 1. Start in a press-up position. 2. Bend your elbows until your forearms are on the floor beneath your shoulders so your body is in a straight line from your feet to your head. 3. Keep your abs tight and look at the space between your hands to ensure a neutral spine position. 4. Hold the position for as long as you can.

PureGym
PureGym
YouTube Video
  • 1. Lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged. 2. Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head. 3. Hold the position for as long as you can. Don’t worry if you abs muscles start shaking. This is a sign that you are working your abs.

PureGym
PureGym
YouTube Video
  • 1. With feet flat on the floor and back against the bench, hold a dumbbell in each hand with arms pointing towards the floor and palms facing your body. 2. Slowly curl the dumbbells upwards towards your shoulders, rotating your wrists so your palms face upward. 3. Slowly lower the dumbbells back to the start position and repeat.

PureGym
PureGym
YouTube Video
  • 1. Start in a standard press up position 2. Bring your hands together so your thumbs and forefingers make a diamond shape in line with your chest 3. As you slowly lower your chest towards the floor ensure your elbows go back rather than out 4. Slowly push back up to the start position

PureGym
PureGym
YouTube Video
PureGym
PureGym
YouTube Video
PureGym
PureGym
YouTube Video
  • 1. Perform a full press up with hands shoulder-width apart and return to starting press up position. 2. Lower yourself into plank position by moving one elbow after the other onto the floor whilst keeping your abs tight and spine tall. 3. Lift yourself back up into starting press up position by placing one hand after the other onto the floor.

PureGym
PureGym
YouTube Video
PureGym
PureGym
YouTube Video
  • 1. Stand with your feet shoulder-width apart and with a dumbbell in each hand. 2. Step forwards with one leg into a long stride and lower into a lunge, bending both knees and keeping your posture upright while ensuring your knees don’t travel over your toes. 3. Drive through your front heel to return to standing. 4. Repeat by stopping forward with the opposite leg into another stride.

PureGym
PureGym
YouTube Video
  • 1. Stand with feet hip-width apart, then step backwards with your right leg until your knees are at 90-degree angles - your right knee should be pointing towards the ground, your right knee should be in line with your toes. 2. Push yourself forward to the start position and repeat with your left leg. 3. Repeat for the required amount of reps.

PureGym
PureGym
YouTube Video
  • Work and tone your entire body, anytime and anywhere, with this one move! How to do a burpee: 1. Stand up straight then drop into a squat position with your hands in front of your feet. 2. Keeping your arms straight, kick your feet our behind you into a plank position. 3. Bring your feet back towards your hands so you're back in the squat position. 4. Jump with explosive force as high as you ca...

PureGym
PureGym
YouTube Video
  • How to do a mountain climber. 1. Start in a press-up position with your hands shoulder-width apart directly beneath your shoulders. 2. As quickly as you can, pull your right knee towards your chest without letting it touch the floor then return to the start position. 3. Repeat step 2 with your left leg. 4. Continue until you have completed the required amount of reps.

PureGym
PureGym
YouTube Video
  • How to do a kettlebell swing. 1. Stand with your back straight and feet shoulder-width apart. 2. Lower into a half-squat and pick up the kettlebell with both hands so your palms are facing your body. 3. Keep your core tight and a slight bend in your knees as you straighten your legs pushing from the heels and explode through the hips and swing the kettlebell to chest height. 4. As you swing th...

PureGym
PureGym
YouTube Video
  • 1. Stand with feet hip-width distance apart, feet slightly turned out. 2. Perform a normal bodyweight squat, maintaining a tall spine and braced core. 3. As soon as your hip sinks just below the knees, push your heels the floor by jumping as high as you can, and land softly on your feet.

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